If you’re reading this, it means you are carrying with you some extra pounds that you want to get rid of in a 2 week period of time. Or, maybe you simply want to learn how to lose 20 pounds and you don’t really care about the time frame. Either way, because you’re reading this, I already know one thing about you. You are committed to this goal and nothing will stop you from achieving it.
Having the right mindset is key to achieving success with weight loss as it is with most things in life. We have to set clear goals and make a commitment to carry them out. Because my wish is to help you out as much as possible, I’m going to turn this article into a challenge.
Why a challenge?
Because challenges are fun! It’s simple really. When we agree to take on even the smallest of challenges, we’ll be more determined to see it through, it’s a basic function of our minds. So by encouraging you to take on this challenge and lose 20 pounds in 2 weeks, you will have the required motivation and commitment to follow and pass the challenge.
So let us look exactly at what you need to do to lose 20 pounds in 2 weeks, step by step. Start the program on a Monday, and keep it up for 2 weeks to pass the challenge.
In this article you will learn the following key ideas that we will be following diligently all throughout our 14 day challenge:
- Drink water instead of soft drinks to always stay hydrated
- Avoid any type of unhealthy junk food
- Eat the correct protein sources
- Never go too hungry, and never over eat
- A little exercise goes a long way
Now let’s take a closer look at each of these guidelines to know what you should and should not be doing to be successful in this challenge.
Drink ONLY Water
Sugary drinks are really really bad for your health. I used to be addicted to them and it was really hard to get used to drinking just water instead. But once you make the decision and get used to drinking quality water each and every day, you’ll soon get addicted to that instead, and this is a great addiction to have. Water will give your body the hydration it needs to stay healthy, anything else will just make you fat.
STOP Eating Junk Food
This is common sense. Junk food contains a lot of processed fats, sugars and toxins that lower our metabolism, bring our blood pressure up, and enable weight gain. For these 2 weeks, have no junk food whatsoever. We usually eat fast food because we either have little time to cook regular meals or are too lazy to do it. I guarantee that with a little preparation, with mapping out what you’ll want to eat during the 14 days before starting the challenge, you’ll be able to prepare what’s needed for healthy meals without spending hours every day cooking.
What To Eat
I won’t be giving you specific recipes. That is not needed for this challenge. In turn, I will explain what types of foods you should be eating, and since you can prepare them in a healthy delicious dish in thousands of different ways and recipes, I’ll let you decide and map out the recipes. Many people feel put off by having to follow a limited set of specific recipes for a duration of a diet. I can tell you that you can have a lot of freedom and even use your imagination with what recipes to try during this challenge, as long as you understand and follow the principles.
Here are the principals: Eat leaner meats. These include white meat and fish, for example lean beef, chicken, turkey, salmon, tuna, halibut or swordfish. As long as you roast them, boil them or grill them, you’ll be fine(never fry them, never cook them with sunflower oil, use olive oil instead), so you have literally tens of thousands of potential recipes and ways you can cook them. Combine them with vegetables like kale, spinach, swiss chards, broccoli, cauliflower, Brussels sprouts, black and kidney beans, lentils, cottage cheese, avocados, nuts, whole grains, grapefruit, bananas, berries, oranges and lime.
Like I said, you can combine these ingredients in a limitless number of healthy recipes, so feel free to be as creative as you want as long as you follow the principles outlined.
Never Go Hungry, NEVER Eat Too Much
Have a little balance here. You could even eat more meals per day, but make them smaller. The key is to never over eat, as this makes it harder on the body to process, and will result in lower metabolism capabilities, which ultimately translates to getting fat. So you could have 5-6 small meals per day, where you never eat until your full and you never leave enough time in between meals to allow yourself to go hungry. Simple and straightforward.
Some Exercise Goes A Long Way
Listen, you don’t have to exhaust yourself. You don’t even need a gym membership, and you don’t need to spend hours each day working out. I’m talking about 20 to 30 minutes per day of cardio workouts. That’s it. No more, no less. You won’t even notice when the 30 minutes are over. Go for a jog around the neighborhood, or take your bicycle out for a short ride.
Or even better, stay at home and do a 30 minute session of lunges, squats, burpees and squat jumps.
Follow this advice for 14 days, without skipping a single day, without cheating on your diet, without skipping on cardio, and you have every chance of beating this challenge.
I’m rooting for you, now go make yourself proud!
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